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was not too happy with these, it was my grip that was the limiting factor here even when i tried a mixed grip, felt my back and posterior chain barely got worked though forearms were fried. will go back to trap bar in the future with extra grip work

barbell row

70kg x 5
70kg x 5
70kg x 5

again it was my grip that gave way so should be better next time i hope!

hammer back row machine

80kg x 5
80kg x 5
80kg x 5

i liked this and will keep doing in future

lat pulldown machine

70kg x 8
70kg x 8
70kg x 8

drop set - 60kg - 45kg - 30kg 10 reps each weight

close grip pulldown

60kg x 10
60kg x 10
60kg x 10

preacher curl machine

20kg x 8
20kg x 8
20kg x 8

on the whole was pleased with the second half of the workout though not pleased with the deadlifts. have decided i will implement a separate deadlift with trap bar plus grip work session every week to try to increase my grip strength in a double overhand grip to a level suitable for my posterior chain strength

will do more next time i have to but was still trying to leave a little in tank for squats but rack didnt clear!

romanian deadlifts

70kg x 5
80kg x 5
85kg x 5
90kg x 5
95kg x 5

wasnt planning to jump from 70 to 80 but in a fit of stupidity my training partner and myself miscounted what was on the bar!!

machine hamstring curls

i added these in as i started back grappling last night and while i felt stronger as a hole i realised i hadnt done enough hamstring work for flexing the knee joint which i noticed when in guard position so will do this every week to try and help as i dont have the strength yet to do glute ham raises with good form

45kg x 8
45kg x 8
45kg x 8

leg extensions

did these to add in extra exercise as already fatigued so decided a machine would be safer

70kg x 10
70kg x 10
70kg x 10

the stack only went to 70 so used that will try single leg ones next time to see if i can manage heavier

hammer seated calf machine

40kg x 20
60kg x 15
60kg x 15

started out with 40kg as havent used a seated machine in years s was unsure of proper weight to use lol, at end of third set i was gubbed though so called it a night and went to stretch off

on the whole seemed a productive workout but will have squats added in next time if it kills someone lol